Every few years a new so-called superfood comes along and takes the world by storm (remember açai?). But we typically find ourselves returning to the classics sooner or later. Here are three superfoods that have stood the test of time to help keep you feeling healthy and strong.
The emerald leaves of dark, leafy green vegetables such as spinach, kale or arugula are rich with fibre, folate, vitamin C, calcium and vitamin A – good stuff that helps your body stay strong and healthy. Bok choy, swiss chard and collard greens also count. Some, like chard, are bitter when raw and require cooking to mellow out their flavour. Others, like spinach, can be eaten raw or cooked. There are many tasty ways to treat these nutritional superfoods. Try blending them into sweet smoothies, chopping them into sizzling stir-fries, hearty stews and spicy curries, or using them to make a lively pesto sauce for pasta or pizzas.
Heavenly whole grains
Whole grains, such as quinoa, barley, bulgur, oats and buckwheat, contain far more nutrients than processed, refined grains you find in foods like plain white bread. Refined grains lose their most nutritious parts – called the bran and the germ – when they are refined. Whole grains keep these parts intact so you can chow down and reap benefits like B vitamins, iron, copper and zinc. Just look closely at whole wheat or multi-grain products – they don’t necessarily have whole grains in them. To add more whole grains into your rotation try using quinoa or barley in place of white rice or pasta in soups, stews and stir-fries or create a hearty salad with eggs and leafy greens for a superfood trifecta.
Eggs are a protein powerhouse that contain a lot of vitamins, minerals and all essential amino acids. To maximize the benefits of this wonder food when perusing the grocery aisles, choose eggs that offer additional nutritional benefits, like Naturegg Omega Plus Solar Free Range eggs. These eggs provide an additional source of DHA omega-3 fatty acids and lutein, which are good for eye, heart, brain and immune health.
There are endless ways to prepare eggs on their own, from hard-boiled and poached, to scrambled or fried. But eggs are among the most versatile foods, and can be used in endless creative ways, including in quiches, frittatas and even desserts.
Find more information about eggs, including recipes, at burnbraefarms.com